Is 7 Hours of Sleep Enough? This App Tells You What You Need

You’ve probably heard the recommended amount of sleep is seven to nine hours. You’ve got a busy life so shoot for the lower end of that range. But is seven hours of sleep enough? 

Below, we’ll dive into what science really says about getting seven hours of sleep. Plus, we’ll share how the RISE app can work out exactly how much sleep you need and guide you through daily habits to help you get it more easily. 

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Seven hours of sleep is enough for some people. But some people need less than seven hours and many people need more than seven hours. To make things more complicated, the amount of sleep you need can change from night to night. 

We know that’s a non-answer. But everyone needs a different amount of sleep. 

The amount of sleep you need is known as your sleep need. It’s determined by genetics, just like height and eye color, and it can look very different for each of us. 

For example, we looked at 1.95 million RISE users aged 24 and up. Their sleep needs ranged from a tiny five hours to a whopping 11 hours 30 minutes. The median sleep need was eight hours, but 48% of users need eight hours of sleep or more a night. 

Scientific research has found a similar average. One study worked out the sleep needs of adults aged 20 to 26. The numbers ranged from seven hours 17 minutes to nine hours 16 minutes, and the average was eight hours 25 minutes. 

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Sleep need is so individual that a 2018 paper states, “although sleep recommendations are a good tool for public health surveillance, they need to be adapted on a case-by-case basis in clinic (not a one-size-fits-all recommendation).”

The paper also says, “there is no “magic number” for the ideal duration of sleep.”

So how do you know if seven hours is enough for you? The RISE app uses a year’s worth of your phone use behavior and sleep science algorithms to work out your sleep need down to the minute. 

RISE users on iOS 1.202 and above can view their sleep need here. 

Heads-up: You need to know about sleep efficiency. Sleep efficiency is the measure of how long you spend actually sleeping in bed. It takes into account the time it takes to fall asleep (sleep latency) and the time you’re awake during the night (sleep fragmentation). 

If you spend seven hours in bed, you’re highly unlikely to be getting seven hours of sleep. So even if you do need seven hours of shut-eye, you need to consider your sleep efficiency and give yourself more time in bed to get enough sleep. We recommended adding 30 minutes to an hour on to your sleep need and spending this amount of time in bed.

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The amount of sleep you need is highly individual. Many adults need between seven and nine hours a night, but this number looks very different for each person and it can even change from day to day. 

For example, you may temporarily need more sleep when: 

• You’re ill: This could be the common cold, COVID, or something more serious. 
• You’re recovering from injury: A 2023 study found muscle injury causes a “significant increase” in total sleep time. 
• You’ve just done intense exercise: One study found participants got more sleep after completing a 92-kilometer race, which they need to recover. 
• You’re sleep deprived: If you’ve missed out on sleep recently, your body may take the chance to catch up on sleep when it can. 

We’ve covered more on how much sleep you need here. 

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There are two ways to work out how much sleep you need: 

1. The No-Alarm Method 
2. The RISE App

The no-alarm method, also called the sleep rebound method, involves waking up without an alarm for a week — although you’d ideally keep going for two weeks to account for potentially needing to catch up on a lot of missed sleep. 

During this time, note down when you fall asleep and wake up. Once you’ve caught up on sleep, you should start to get about the same amount of sleep each night. That’ll give you an idea of how much sleep you need. 

Unfortunately, there are a few problems with this method: 

• It’s hard to find a week when you can wake up without an alarm, let alone two. 
• It’s hard to work out when exactly you fall asleep and how long you’re awake in the middle of the night. Studies show we often think we got more sleep than we did. We all suffer from retrograde amnesia, meaning we often forget about the minutes before sleep and the natural brief awakenings we have. 
• It’s hard to tell if you’re sleeping for longer because your sleep need is more than you thought or because you’re sleep deprived or fighting off an illness. 

The alternative? Let algorithms do the hard work for you. The RISE app is a sleep calculator. It tracks how much sleep you get and uses a year’s worth of your phone use data and proprietary sleep-science-based models to calculate your exact sleep need.

You can then know once and for all if seven hours of sleep is enough for you. 

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The amount of sleep you need changes across your lifespan. Babies, children, and teenagers need more sleep, while adults need less. 

Here are the recommended hours of sleep by age according to the National Sleep Foundation: 

• Newborns: 14 to 17 hours 
• Infants: 12 to 15 hours 
• Toddlers: 11 to 14 hours 
• Preschoolers: 10 to 13 hours 
• School-aged children: 9 to 11 hours 
• Teenagers: 8 to 10 hours 
• Young adults and adults: 7 to 9 hours 
• Older adults: 7 to 8 hours 

These guidelines are a great starting point, but they’re just guidelines. They’re based on self-reported data, which is often inaccurate, and based on how much sleep people get, not what they need. 

The guidelines may be misleading, too. It suggests older adults need less sleep than younger adults, but that may not be the case. Sleep can be harder to get when you’re older. So the data shows older adults are getting less sleep, which can be wrongly interpreted as they need less sleep. 

Our own data shows RISE users over 60 need an average of eight hours 18 minutes of sleep a night. For 24-to-59-year-olds, the median sleep need is eight hours and 24 minutes — only six minutes more.

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It’s a common idea that seven hours is enough sleep, even though scientific research shows many people need more than this. There are a few reasons for this misconception. 

First up, the National Sleep Foundation recommends adults get seven to nine hours of sleep, so seven hours is the bottom end of those guidelines. We’re all busy people, so don’t want to “waste” more time in bed if we don’t have to. But, as you now know, these guidelines can’t be fully relied on, they’re just a starting point. 

There is also some research out there suggesting seven hours is the optimal sleep duration. And research like this makes for great headlines.

But not all sleep experts agree with this finding. In a CNN article, Russell Foster, director of the Sir Jules Thorn Sleep and Circadian Neuroscience Institute, cautioned that stating seven hours as the ideal amount of sleep "ignores the fact that there is considerable individual variation in sleep duration.” 

He elaborated that, "how long we sleep, our preferred sleep times and how many times we wake during the night varies hugely between individuals and as we age."

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Other guidelines make it clear seven hours of sleep is the minimum you should aim for. A statement from the American Academy of Sleep Medicine and Sleep Research Society says “adults should sleep 7 or more hours per night on a regular basis to promote optimal health.” The key phrase here is “or more.” 

And sometimes more than nine hours of sleep is needed. The statement goes on to say, “Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses.” 

Heads-up: Sleep debt is the measure of how much sleep you owe your body. If you haven’t been meeting your sleep need recently, you’ll have sleep debt. RISE can calculate how much sleep debt you have. 

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If you need eight hours of sleep and only get seven, you’ll be at risk of a whole host of negative impacts.

Short-term impacts include: 

• Low energy
• Poor mood and irritability 
• Trouble focusing
• Digestive issues
• Getting sick (a 2023 study found there’s a 27% increased risk of infection for those who get less than six hours of sleep, which you might do if you only spend seven hours in bed)
• Falling asleep at work 
• Falling asleep while driving
• Greater likelihood of accidents 

Long-term impacts include: 

• High blood pressure
• Type 2 diabetes 
• Weight gain and obesity  
• Anxiety 
• Depression 
• Cardiovascular disease 
• Stroke
• Lowered mental performance (a 2018 study found regularly getting less than seven to eight hours of sleep can impair your cognitive performance)

If you need eight hours of sleep and only get seven, you might think you’re not missing out on much. But that one hour of sleep can make more difference than you think.

That’s because each hour of sleep isn’t equal. We get more deep sleep in the first half of the night and more REM sleep in the second half. So if you wake up one hour earlier than your body wants you to, you could be missing out on a disproportionate chunk of REM, which is needed for creativity, emotional regulation, and memory formation. 

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You might not be getting enough sleep because of poor sleep hygiene, being out of sync with your circadian rhythm, or having a medical condition or sleep disorder. 

• Poor sleep hygiene: Sleep hygiene is the name for the daily behaviors you can do to get better sleep, such as avoiding caffeine in the afternoons and keeping a regular sleep schedule. More on these habits soon. 
• Being out of sync with your circadian rhythm: Your circadian rhythm is your roughly 24-hour biological clock. You might be out of sync with it if you work night shifts or have an irregular sleep pattern, and this can lead to daytime sleepiness and trouble sleeping at night. 
• Medical conditions: These include chronic pain, diabetes, anxiety, depression, allergies, irritable bowel syndrome, and hormonal changes during your period, pregnancy, or menopause. Medications for health problems like depression can cause a lack of sleep as a side effect. 
• Sleep disorders: These include insomnia, sleep apnea, restless leg syndrome, and narcolepsy. 

Speak to your healthcare provider if you think a medical condition or sleep problem is stopping you from getting enough sleep. They can run tests to confirm and recommend the best course of action.  

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To get enough sleep, improve your sleep hygiene. Good sleep hygiene will help you fall asleep, stay asleep, and get a good night’s sleep night after night. 

Here’s what good sleep hygiene looks like: 

• Get bright light first thing: Light in the morning resets your circadian rhythm for the day. This helps to keep your sleep cycle in check. Try getting out in sunlight for at least 10 minutes as soon as possible after waking up. And make that 15 to 20 minutes if it's overcast or you’re getting light through a window. 
• Avoid light close to bedtime: Light can make it hard to fall asleep in the evening. About 90 minutes before bed, turn down the lights and put on blue-light blocking glasses (we recommend these). 
• Keep a consistent sleep pattern: This will help you fall asleep on time. Plus, RISE users with consistent sleep schedules have lower sleep debt than those with inconsistent sleep schedules, so you can enjoy more energy, too. 
• Avoid caffeine, large meals, intense exercise, and alcohol too late in the day: They can keep you up or wake you up in the night. But you don’t have to skip them completely. RISE can tell you when it’s best to avoid each one daily.   
• ‍Do a calming bedtime routine: RISE users say stress and anxiety can stop them from falling and staying asleep. Try winding down an hour before bed with a relaxing routine. You could read, listen to music, journal, or do yoga.
• ‍Keep your bedroom dark, cool, and quiet: Aim for 65 to 68 degrees Fahrenheit, use blackout curtains and an eye mask, and wear earplugs or listen to white noise.

To help you perfect your sleep hygiene, RISE can tell you when to do 20+ good sleep habits at the time that’ll make them the most effective for you. This will help you get enough sleep, whatever that amount is for you. 

Expert tip: The quantity of sleep you get will only be sufficient if it’s also good quality sleep. There’s no set definition for sleep quality, but you ideally want to get enough unbroken, natural, healthy sleep (the kind you get from good sleep hygiene) to feel your best each day. 

RISE users on iOS 1.202 and above can set up their 20+ in-app habit notifications here. 

You May Need More Than Seven Hours of Sleep 

Seven hours may be enough sleep for some people. But many of us need more than seven hours of sleep. The amount of sleep you need is highly individual, and it can even change from day to day if you’re recovering from sleep deprivation, an illness, injury, or intense exercise. 

The RISE app can give you a solid answer. RISE uses science-backed algorithms and your phone use behavior to calculate how much sleep you need down to the minute. 

The app can then guide you through 20+ sleep hygiene habits to help you get this amount of sleep each night. 

And getting enough sleep will lead to better days. But don’t just take our word for it — 80% of RISE users feel more energy within five days of using the app.